THU FEBRUARY 14, 2019 - CROSSFIT

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“I feel we need to remind the world about the Apollo missions and that we can still do impossible things.” -Buzz Aldrin

Warm-up

3:00 Foam Roll (Focus on Quads and Hips)
--
2 Rounds
10 Barbell Good Mornings
10 Front Squats with Elbows Forward
5 Burpees over bar
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Power Cleans

Metcon

A: Metcon (Time)

Interval Weight Training

"Candy Land"
Every Two Minutes x 5
5 Hang Power Cleans + 5 Power Cleans (135/95)
10 Alternating Front Rack Lunges*Score is your slowest round

Rest 5:00

B: Metcon (Time)

"The Game of Life"
Every Three Minutes x 5
12 Deadlifts (155/105)
12/9 Calorie Row*Score is your slowest round

Cool Down/Mobility

10 World's Greatest Stretch (5 each side)
1:00 Pigeon Stretch (each leg)
1:00 Seated Pike Stretch
1:00 Lying Front Rack Stretch

 

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